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The FDA (Food and Drug Administration) and EPA (Environmental Protection Agency) have issued a draft of updated recommendations on the consumption of fish for childbearing women and children.

In 2004, the FDA’s recommendation was to limit the consumption of large fish by children and women while pregnant or lactating. The reasoning was simple. Large fish may be contaminated with mercury, a toxin that messes with neural development. Big fish accumulate mercury over time because they live a long time. Small fish are caught and eaten before their bodies accumulate alarming amounts of mercury.

The new recommendations are a sort of reversal of past advice, with the FDA encouraging pregnant women to consume MORE fish, albeit not the big ones. Consumer groups were hoping that the FDA would double down on the limitations and also would require labeling of products that may contain high amounts of mercury. The FDA is now recommending a MINIMUM weekly consumption goal, instead of just a cap:

FDA recommends pregnant women eat at least 8 ounces and up to 12 ounces (2-3 servings) per week of a variety of fish that are lower in mercury to support fetal growth and development. Read more…

On the one hand, many big fish such as tuna are high in Omega-3s, which aid in brain development. On the other hand, there is the mercury problem. The smaller fish are mercury free and provide various health benefits, but sadly, not a high amount of Omega-3s.

What’s a mom-to-be to do?

Our recommendations for choosing tuna:

Choose light tuna (Skipjack, Bluefin, Yellowfin, Ahi)

Stay away from white tuna (Albacore, Longfin). Light tuna has just one third the amount of mercury as white tuna